Help keep your group healthy and happy!
6
-
7
minutes warming up
20
-
22
minutes working out
We're starting the year (officially) with a consistent strength program that can be done at home. We'll still get sweaty, but we're going to use all those holiday treats to our advantage.
For the Goblet Squats today, the reps are pretty low, so go as heavy as you can. If you don't have heavy dumbbells or kettlebells, you can use both dumbbells and do Front Squats instead. The Drop Squats are meant to be quick at the bottom so - drop it like it's hot as any millenial would say.
After the strenght portion, it's a good workout that focuses on single-sided movements. Use a weight on the Renegade Rows that you can move unbroken and if you can do regular Pistols, go for it
5 Rounds
6 Goblet Squats
10 Drop Squats
rest 1 minutes
Then,
12 Min AMRAP
12 Seated Pistols, 6 per side
12 Renegade Rows
200m Run
Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.
🔓 Unlock for $19/mo*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
No Equipment/Run Option
5 Rounds
10 1 1/4 Squats
10 Drop Squats
rest 1 minutes
Then,
12 Min AMRAP
12 Seated Pistols, 6 per side
12 Shoulder Taps, 6 per side
1 min Mountain Climbers
Have a question? Chat with your coach.
✅ Weight for Goblet Squats
✅ Weight for Renegade Rows
✅ Something to sit on
30-sec each
Cobra Air Squats
Jumping Air Squats
Rotational Plank + Reach
4x
6
-
7
minutes warming up
20
-
22
minutes working out
We're starting the year (officially) with a consistent strength program that can be done at home. We'll still get sweaty, but we're going to use all those holiday treats to our advantage.
For the Goblet Squats today, the reps are pretty low, so go as heavy as you can. If you don't have heavy dumbbells or kettlebells, you can use both dumbbells and do Front Squats instead. The Drop Squats are meant to be quick at the bottom so - drop it like it's hot as any millenial would say.
After the strenght portion, it's a good workout that focuses on single-sided movements. Use a weight on the Renegade Rows that you can move unbroken and if you can do regular Pistols, go for it
Instructions, personalization options, and video demos are available for members only.
🔓 Unlock this Workout for Free*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
.png)
Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.
